Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 7 days ending Nov 12, 2017:

activity # timemileskm+mload
  Cycling7 9:01:32 155.55(17.2/h) 250.34(27.7/h) 703102.1
  TrailRunning1 1:50:47 14.78(7:30) 23.78(4:39) 36842.4
  Hiking1 1:12:23 2.56(28:14) 4.13(17:32) 397.2
  Strength & Conditioning 2 45:0013.5
  Running3 43:11 5.63(7:40) 9.07(4:46) 12912.3
  Swimming1 35:49 1.24(2.1/h) 2.0(3.4/h)10.7
  Total15 14:08:42 179.77 289.32 1238188.2
  [1-5]15 13:17:10

«»
3:38
0:00
» now
MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

Note

suspicious bruise on outer L leg near where my 2015 stress fracture was. hope its from bumping it against something...
5 PM

Strength & Conditioning 35:00 [3]

3x7mins arms and core. Sun salutes in the rests.
Weak today.

Saturday Nov 11, 2017 #

7 AM

Cycling long 3:38:54 intensity: (49 @0) + (52:17 @1) + (1:44:00 @2) + (58:52 @3) + (2:56 @4) 117.41 km (32.2 kph) +483m
ahr:136 max:161 shoes: Cervelo P3

Wanted to get a long aero ride in before IM so set out to do 100k in static aero. Paced well, had to stop once for water but otherwise comfortable in the position. Feel I've come a long way on that front.

Friday Nov 10, 2017 #

9 AM

Cycling tempo (Turbo) 1:05:40 intensity: (5:56 @0) + (10:41 @1) + (29:00 @2) + (19:22 @3) + (41 @4) 29.47 km (26.9 kph)
ahr:133 max:160 shoes: Cervelo P3

Trainerroad Echo+2. Supposedly 10% under FTP, but felt very hard today. Thankfully Oscar woke up 20minutes early and cut the session short.
Watching Death Note :)

Thursday Nov 9, 2017 #

9 AM

Cycling intervals (Turbo) 1:27:19 intensity: (6:28 @0) + (35:53 @1) + (18:13 @2) + (24:32 @3) + (2:13 @4) 36.51 km (25.1 kph)
ahr:129 max:162 shoes: Cervelo P3

Pretty epic trainerroad session while oscar slept called "Julius Caesar"
1.5 hours, with the first half being 2minute v02max intervals, and the second half being 5% under/over FTP.
Couldn't sustain some of the power or the length of it, but did what i could and got to the end.
definately still muscle strength and stamina rather than endurance or clearing holding me back on these over FTP sessions
1 PM

Hiking 1:12:23 [1] 4.13 km (17:32 / km) +39m 16:45 / km

Bushwalk with Oscar on my back around Lake Parramatta. Such a great spot, never been here before

Wednesday Nov 8, 2017 #

11 AM

Cycling (Commute) 29:28 [3] 9.07 km (18.5 kph) +122m

dazed/numb commute from the dentist. Replaced a big filling in my back molar which has a crack in it and been giving grief. don't think the problem is gonna go away anytime soon
5 PM

Cycling (Commute) 22:57 [3] 7.47 km (19.5 kph) +99m

7 PM

Cycling (Turbo) 1:00:00 intensity: (28:58 @0) + (31:01 @1) + (1 @3) 24.41 km (24.4 kph)
ahr:99 max:118 shoes: Cervelo P3

Trainerroad - Petit
recovery with speed intervals, formsprints, and technique (quadrants, knee tracking)

Tuesday Nov 7, 2017 #

7 AM

Cycling intervals (Turbo) 57:14 intensity: (8:16 @0) + (25:14 @1) + (8:21 @2) + (15:21 @3) + (2 @4) 25.99 km (27.2 kph)
ahr:124 max:158 shoes: Cervelo P3

supposed to be 4x7minutes at 105% ftp. was hot and wasn't really close to being able to acheive, but got out of it what i could.
Increasingly suspicious of just how much of an impact outside air temp affects the turbo
8 AM

Running 27:12 intensity: (21 @1) + (6:04 @2) + (20:47 @3) 5.53 km (4:55 / km) +76m 4:36 / km
ahr:145 max:157 shoes: GT2000 WhiteOrange

Brickrun straight off the bike.
Need to keep an eye on a couple of blisters.
12 PM

Running 8:23 [3] 1.77 km (4:45 / km) +28m 4:24 / km
shoes: GT2000 WhiteOrange

1 PM

Swimming 35:49 [3] 2.0 km (3.4 kph)

2k nonstop. around 1 minute faster than last week (although then i had done speed the day before.
Feeling good in the water, nice body roll, even stroke, breathing easily for the most part
2 PM

Running 7:36 [3] 1.77 km (4:18 / km) +25m 4:01 / km
shoes: GT2000 WhiteOrange

surprisingly fresh on the run back to work

Monday Nov 6, 2017 #

Strength & Conditioning (calves) 10:00 [3]

seated calves and standing calves. all the way down, 100 of each, each leg, over 5 sets.
7 AM

TrailRunning long 1:50:47 intensity: (1:05 @0) + (56 @1) + (9:15 @2) + (1:05:33 @3) + (32:56 @4) + (1:02 @5) 23.78 km (4:39 / km) +368m 4:19 / km
ahr:153 max:173 shoes: GT2000 WhiteOrange

Wet runcommute via centennial park and rushcutters.
Enjoyed the trail, but was wet and felt some blisters forming running in newish road shoes. Tried to push the downhills.
Nice to get out for a long run, first in a while, with enough undulations to get the legs pretty exhausted at the end.

« Earlier | Later »